Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) Snatch (EMOM x 12 1 Squat Snatch @ 65-75% Trying to get lots of reps at moderate weight ) Thruster (4 Sets 3 Thrusters @ 50% of 1RM CJ and building heavy 2min rest b/t) *squat clean first rep Back Squat (Speed Work 4 Sets 4 Back...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 200m Row 20 step ups :30 Single unders :30 dead hang 5/5x lateral step ups + :03 descent :30 single unders 10x small fast kip swings 3x :10 double unders + :30 pigeon on box :30 half front split 5/5x quadruped hip CARS 5/5x...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 1:00 row 1:00 echo bike :30 row @ hard effort :30 echo bike @ hard effort + grab workout DBs 5x Jefferson curls – 1 DB 5x sumo stance DL – 2 DBs 5/5x seesaw DB strict press 5x DB hang snatch 5/5x single...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 300m Run :30 wall sit 5x Slow wall squats 5x strict pull ups or ring rows + snatch prep with PVC 10x PVC pass through 5 Pause OHS 3x Snatch Drops to power position 3x snatch drops – to full squat *grab Barbell 10x...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2min easy machine of choice + 25′ high kicks 25′ samson stretch 25′ spiderman stretch 25′ quad stretch 25′ straight leg bear crawl 25′ bunny hops 25/25′ single leg bunny hops 25’/25′ broad jump to single leg landing + :20 bird dogs :20 thread...Read More

Mile High CrossFit – CrossFit Deload Week Taking the heavy barbell away for most of the week and doing some more accessory work. Still challenging conditioning pieces but with lighter loading. WARM UP (No Measure) WARM UP 1min machine 50′ DB OH Carry @ light 50′ Walking Lunges 10x DB bent over rows 10x DB...Read More

Mile High CrossFit – CrossFit WEIGHTLIFTING CLASS (8:15) OLY WARM UP -Spiderman Rotations -Squat Rotations -Hip Rotations -Jump Squats *grab #10-15 plate -Plate Squat T-spine openers -Plate Jumps -Plate Press Squat Holds *grab KB 2 Sets 3/3 Windmills 2/2 OHS Coach Led Snatch Warm Up (focus on spending time in deep squat) then, Coach Led...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 400m Easy Row 5 WB Kang Squats :30/:30 Couch Stretch on WB 7 Wallballs MOVEMENT/MOBILITY 5/5x Reverse Lunges (keep weight in front leg) 5x Air Squat – hand OH + :03 pause in hole 5x Jump Squats + :30 pigeon :30 childs pose :30...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP 2 Sets 1:00 Easy Ski 1:00 Easy Row 1:00 Easy Bike 1:00 Seated Forward fold + grab 5/2.5# plates 15/15x shoulder CARs 10x Lu raises 10x bent over reverse flies 5x Cuban press 5x Push ups + :01 pause 1″ off ground SWEAT DAY!!!...Read More

Mile High CrossFit – CrossFit WARM UP (No Measure) WARM UP :90 Easy Bike *grab 1 DB 50/50′ OH Carry 5x jefferson curls 10x DB high pulls :20 high plank shoulder taps 2/2x hip air planes 5/5x DB strict press 10 DB OH Tricep Extensions + 15/15x leg swings – hold onto rig post 2-3...Read More